Healthy Eating

Edamame and Avocado Spread

Edamame and Avocado Spread


Edamame is a plant-based soy protein that is popular in Asian cuisine. It is usually boiled or steamed and served with a little bit of salt. Edamame is a great source of protein and contains high amounts of folate and vitamin K. Research has shown that genistein, a main component in soy protein, has anti-inflammatory, antioxidant, and joint protection properties, all potential benefits in the management of rheumatic conditions. This edamame and avocado spread on whole grain toast is a perfect protein-packed snack that provides a boost of energy!

Nutritional information (per serving*):

Calories: 200; Protein (5g); Total Fat (19g); Saturated Fat (3g); Monounsaturated Fat (9g); Carbohydrates (6g); Fibre (1g); Sodium (22mg).

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 35 minutes
*Servings: 2


  • ¼ cup cooked edamame beans
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon tahini paste
  • Juice of 1 lime
  • 1 teaspoon minced garlic
  • 2 tablespoons chopped cilantro
  • ½ an avocado
  • 1 stalk green onions, chopped
  • Salt and pepper to taste


  1. Cook edamame beans as per package instructions. If using whole edamame pods, cook for 5 minutes in salted boiling water then remove the beans from the pods once cooled.
  2. In a food processor, mix edamame, avocado, tahini, olive oil, lime juice, cilantro, green onions, salt, and pepper until smooth.
  3. Divide the spread between two slices of whole grain toast.

Extra tips:

  • ✔ If you’re unable to find edamame in your area, you can use peas as a replacement.
  • ✔ If you want to try a different way to prepare edamame beans other than boiling, try pan-frying and adding some seasoning.
  • ✔ Place a sunny-side up egg cooked in olive oil on top of the toast for a balanced breakfast or light lunch.